Warm Up: Joint Mobil­ity fol­lowed by
2 Rounds of
12 Spi­der Man Lunges
12 Pikes
12 Mtn Climbers
12 Push Ups

Skill: K.B. Clinic

Work: 4 Rounds of
4 min. AMRAP w/ 1 min. rest between rounds
9 K.B. SDHP
9 K.B. 1 Arm Snatch R
9 K.B. Swings
9 K.B. 1 Arm Snatch L
9 K.B. Gob­let Squats
( Count total Reps )

Run: 8 x 400m, rest 1:30

Distance: 2mile
Time: 16:59

Banded Should Press — Red Bands
12 rounds; 2 reps per round
45 LBs (~30% of one-rep max)

3x 10 J-Press (75 LBs)
60 Reverse Hypers (120 LBs)
100 Tricep Band Extensions
60 Back Extensions
25 GHD Sit Ups

Run 1 mile
20 Man Makers* (35 LBs dumbbells)
40 Pull Ups*
80 Push Ups*
160 Squats*
320 Leg Levers
Run 1 mile

*with 20 LBs vest

If I never see another man maker again in my life, it'll be too soon :).

20 Pull-ups
30 HRPU
40 Sit ups
50 Air squats

1st round start with a 250m row
2nd & 3rd rounds start with 2nd stop sign run (530 m w/ hill)
3rd round finish with 250m row

5 rounds for time of:
Run 400m
20 deadlift @ 145#
20 push-ups
10 deadlift @ 145#
10 push-ups

hit bis and tris then let my body rest

110 min

1.Rehab:
A1. Straight leg monster walk 20 + 20, 2 x left, 3 x right
A2. Single leg KB deadlift 15 x 12 kg 3 x left & right
A3. Gmed. w/band 20 x 20, 2 x left, 3 x right
A4. Plank hold 75 sec. x 2
A5. Side plank hold 2 x 30 sec./side

2.Strength
A. Back rack reverse lunges, 8/side
50 55 60 62.5 kg
B. Single leg extension
3 x 12 x 27 kg
C. Abduction
12 x 50 2 x 12 x 55 kg
D. Quads machine
10 x 60 3 x 10 x 65 kg
E. Hamstring machine
4 x 8 x 45 kg
F. Back extension
3 x 10 x 55
G. 2 rounds:
- 12 side bend w/KB 12 kg
- 10 leg raises
- 15 reverse hyper

Run 400m
100 Kettlebell Swings (55/35)
100 Wallballs (20/14)
100 Box Jumps (20/16)
Run 400m

For time. Partition the KBS, Wallballs and Box Jumps as needed. Start and finish with a 400m run.

So we bought a rower... it's pretty sweet. First 2k on it wasn't so impressive, though.

Damper: 8